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Time to focus on digital wellness
Time to focus on digital wellness

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Zoom Fatigue. Distraction. Burnout. For many of us, digital overwhelm is all around. The pressures of remote work are all too familiar.

 

When we think about how to solve these problems, conversations inevitably turn to disengaging from technology: limiting screen time, deleting apps, taking breaks from social media. But what if we approached these issues in a different way, thinking about how to create well-being while using technology? 

 

When we think about technology this way, we can come up with more creative and realistic ways to pursue happiness in a digital world that go beyond decreasing how much time we spend online.

 

Assessing your digital wellness

 

Assessing your digital wellness is not just a matter of adding up screen time; rather, it’s a holistic assessment that takes into consideration numerous factors. These include feelings of angst around constant connectivity, digital overwhelm, and computer-induced aches and pains, as well as positive emotions and experiences we might have around technology, like savoring pleasant experiences, connecting with others, and a sense of self-efficacy.

 

Finding this healthy balance for living with technology involves:

 

1. Reflecting upon how, when, where, and how often we use our digital technologies.

 

2. Examining what we pay attention to and the quality of that attention when we do.

 

3. Aligning how we use our digital technologies with our values and motivations.

 

Once you have identified areas in which you want to improve, it’s time to make some changes to create a more positive digital culture in your life. Here are a few strategies to help you digitally flourish.

 

Productivity. Digital productivity requires us to minimize distractions, enhance our focus, and find work-life balance. If you’re working on a task and you stop to look at your phone, for example, it takes just two seconds to read a text message—but it makes you twice as likely to make an error on what you’re doing. Worse yet, it takes you an average of 11 minutes to get back into flow with your previous task. Minimize distractions by turning off any notifications on your phone from non-humans (for example, sports, stocks, news alerts, game prompts).

 

Environment. Having organized, comfortable spaces—both physical and digital—is important to our mental and physical health. Chaos in your home or work environment invites distraction into your life. To proactively set yourself up for success, establish some digital boundaries that work for you and clearly communicate them to family members and work contacts (for example, no work communication after a certain time in the day or week, specific locations where you will not engage in work-related tasks). Consider posting a list of your digital boundaries somewhere visible, both for others and for personal accountability.

 

Communication. Technology multiples our possibilities for social interaction but also brings with it new challenges. Have you ever been phubbed (phone-snubbed) by someone who interrupted an important conversation with you to check an incoming text? If so, brainstorm a nice way to signal how you feel about being phubbed. Humor is a wonderful way to disarm others but still get your point across. You could casually joke, “Did you just phub me?! You know, phone-snub me?” However, be prepared that, if you are going to hold others accountable, you might be held accountable, too!

 

Relationships. Social media can be the source of much angst and social comparison, particularly when relationships are shallow or flippant. Rather than focusing on the quantity of relationships, hone in on the quality of your connections online. Unfollow unnecessary people or groups who are not adding meaning to your life.

 

Mental health. Whether a certain technology enhances or detracts from our life is often dependent on how we use it. The temptation to endlessly scroll on social media or on news sites can be high, particularly when your brainpower is low (like late at night when you are already tired). Take a few minutes first thing in the morning to write down your intentions for the day. Consider including an intention for how long you want to be online, and use your screen-time settings to hold yourself to your limits.


 

Physical health. Connected device usage has increased 46% since the start of COVID, and, as a result, back aches and neck pain have risen by 50%. Pay attention to your posture when you are sitting at your desk and make sure that your screen is at a height level with your eyes to avoid squinting and hunching.

 

Source: Greater Good magazine


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